Menobodies

Welcome Hey hey, Menobody!
I’m so glad you’re here. Before we dive in, I want to give a gentle heads-up:
Today’s episode includes medical discussions about perimenopause and the female body. I’ll be sharing personal experiences from recent appointments, procedures, and follow-ups. If medical content feels triggering or unsafe for you right now, please know it’s completely okay to skip this episode. Take care of yourself first. 💛

My Gynecology Appointment & Starting HRT
About a month ago, I had my annual gynecology appointment — and I waited to talk about it here because it led to many follow-ups. At that appointment, I asked about HRT because my perimenopause symptoms were stacking up:

• Fatigue
• Belly weight gain
• Low energy
• Constipation and bloating

Because I was also experiencing heavy bleeding and cramping, my provider ordered a vaginal ultrasound during my next period (yes… during 😵‍💫). The goal was to rule out anything else going on. Good news: nothing concerning showed up. That cleared me to start HRT:

• Progesterone birth control pill (daily)
• Estradiol (estrogen) patch, 0.25 mg, changed twice a week
  • I wear it on my lower belly, off to the side

What I’ve noticed so far:

• At first, not much
• After a few months:
  • Much lighter bleeding
  • Minimal cramping 🙌

Right now, I’m still dealing with:

• Spotting
• Light, unpredictable periods

Annoying? Yes.
But I’m giving my body more time to adjust before making changes. I’ll keep you posted. 

Mammograms, Dense Breasts & Feeling Truly Cared For
Because of my family history — my mom had breast cancer (first diagnosed at 42, with two recurrences) — I’ve been getting mammograms since age 35.
This year, I went to a new facility, located right inside my gynecologist’s office. I changed providers because my perimenopause concerns weren’t being taken seriously before — very “midlife happens, good luck” energy. 🙄
My new NP and the owner of the practice both have menopause certifications, and wow… the difference was real.

The space felt:

• Boutique
• Calm
• Intentionally designed
• Even fun (yes, ta-tah shaped coat hooks and cartoons)

My mammogram technician was female — which I personally feel most comfortable with — and she was incredible. She explained everything as she worked and actually educated me.
She told me something no one has ever told me in 10 years of mammograms:
Because I have dense breast tissue, I should also be getting a breast MRI every 6 months. She walked me through:

• Insurance considerations
• Where to go
• Even placed the referral herself

My mammogram came back clear 🎉
The MRI is scheduled for June, and I’ll report back after.

Pelvic Floor Changes & Getting Help
If you’ve listened to previous episodes, you already know I’ve talked about urinary incontinence (yes, peeing my pants).

Lately, I’ve noticed more changes:

• Weaker pelvic floor muscles
• Difficulty doing Kegels
• Trouble resisting the urge to go #2
• Difficulty fully emptying when I do go

I’m not ready for adult diapers, friends.

All signs pointed to pelvic floor dysfunction, and I was referred to pelvic floor physical therapy.

Getting it scheduled, though? A mess.

• Two referrals didn’t take insurance
• The third might, but insurance portals are… unhelpful
• Even calling insurance (shout-out to Paul, who tried his best) wasn’t reassuring

I can absolutely see why people give up on getting care.

That said — I did pelvic floor PT after my first daughter and it helped tremendously. I’m hopeful it will again once I finally get started.

Turning 45 & The Colonoscopy Experience
Since I turned 45 last August, it was time for a routine colonoscopy.

Scheduling was easy.
Everyone told me: “The prep is the worst part, but it’s not that bad.”

Y’all… that was not my experience.

Prep symptoms I was not warned about:

• Constant nausea
• Zero energy
• Feeling like I had the flu
• Raw, painful wiping (why does no one suggest Vaseline or gentle wipes??)

I thought I had planned well by clearing my schedule the day before. I should have cleared 36 hours.

Instead:

• Kids home (last day of winter break)
• HVAC repair happening
• Dogs losing their minds
• Headache from hell
• I tried to work (bad idea)

On top of that, I wasn’t prepared for how food restriction would trigger emotions tied to past disordered eating.

Then came the procedure.

As I was waking up from sedation, they told me:
 “You weren’t fully emptied. You’ll need to come back in 6 months.”

I wanted to scream.

To ask a 45-year-old perimenopausal woman if she’s “often constipated” after the fact — without asking beforehand about:

• Age
• Constipation
• Eating disorder history

…felt careless at best.

Later, I received a letter saying they removed a precancerous polyp, which means — yes — another colonoscopy in 6 months. Just in case I hadn’t heard.

Recovery was also rough:

• “Peeing out my butt” for days
• Then no bowel movements or gas for over a week
• Multiple laxatives just to get moving again
• My digestion felt off for weeks afterward

Why is none of this talked about?!

Looking Deeper: Gut Health & What’s Next
All of this made me wonder if something deeper was going on. I started questioning whether what I blamed on menopause might actually be long-standing GI dysfunction.

Thank goodness I found Bev Rella, a nutritionist who truly gets it.

I’m now beginning testing to understand my gut health and see if we can finally get things working better.

Wish me luck — and I’ll absolutely keep you updated.

Final Thoughts
I share all of this — the poop, the ta-tahs, the awkward, the frustrating — because I know I’m not alone. And neither are you.

If my willingness to talk about this helps even one of you feel seen or better prepared, it’s worth it.

Please feel free to share your experiences. I’m happy to share them anonymously through social media, the newsletter, or even another episode — unless you want your name included.

You are not alone, Menobodies.
And remember: this is not medical advice, just my personal story.

Until next time —
May you have great bowel movements and strong pelvic floors. 💪✨

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

Welcome, welcome!
Today’s episode is happy, cheery, and full-on Galentine’s vibes — like you’re about to meet your bestie girlfriends for coffee ☕💖

I want to start by sharing a little behind-the-scenes moment from Menobodies.

This episode was originally supposed to be my very first in-person conversation with someone else on the podcast. I had my heart set on inviting my dear friend Danielle. But as I tried to make it happen, I realized something didn’t feel right. I was rushing it. Life is busy. Danielle is busy. I’m busy. And instead of feeling exciting, it started to feel pressured.

So I did the brave, honest thing. I talked to Danielle and said, “I still really want to do my first in-person episode with you… this just doesn’t feel like the right time.”

And that moment reminded me what an amazing friend she is. She was completely understanding — and honestly, she already sensed it before I even said anything. That’s real friendship.

Danielle is what I call one of my surrogate sister friends. I don’t have siblings — something I always wished for — and because of that, I deeply cherish those rare people in my life who feel like sisters. She’s one of them.

The Coffee Chat That Sparked This Episode
Even though we didn’t record, Danielle and I did grab coffee. And during that coffee date, she gave me a tip that changed everything.

She said, “When we do our episode, imagine we’re just chatting over coffee… and everyone else gets to listen in.”

That idea stuck with me. And it sparked today’s episode.

So instead of recording with Danielle, I imagined you and me sitting across from each other with our mugs, chatting about friendship, community, and how deeply important it is — especially in perimenopause and menopause.

Why Community Matters So Much Right Now
Perimenopause and menopause are a whole new world. If you’re not there yet, you’ll understand when you arrive.

Many of us feel incredibly alone during this season. Our partners — especially male partners — often can’t fully understand what it feels like to live inside a hormonally shifting body. And while family and partners are important, they can’t always be everything for us.

Side note:
If your partner or family is your everything — that’s beautiful. AND I still gently encourage having a slightly bigger village. Different people bring different perspectives, different kinds of support, and it actually keeps our closest relationships healthier. We don’t always have to bring every burden to the same person.

If you already have an amazing support system — you rock. Keep nurturing it. And remember to give back to it.

If you don’t?
Keep listening. This episode is for you.

Learning from Other Cultures & Community
I recently had a conversation with a client about other cultures and how deeply rooted community is for them. They show up for each other. They hang out casually. They pick up each other’s kids. They love extended family as their own.

And I’ll be honest — part of me longs for that.

Another part of me notices something uncomfortable: I’m a doer. I like structure. I like getting things done. Someone stopping by unexpectedly can stress me out because it disrupts my agenda.

That’s probably a sign I need to create more space for the unexpected.
(And honestly… that might be a whole episode on its own.)

Who Is — or Could Be — Your Village?
Take a moment to think about it:

• Audra from spin class
• Sarah at work
• Jane from down the street

If you already have a village, who’s in it?
If you don’t, who could be?

And let me say this clearly: It is not too late to build meaningful friendships in your 40s and 50s.

Why Making Friends Can Feel So Hard
For many of us, putting ourselves out there brings up anxiety and fear.

It can feel like:

• Raising your hand in high school
• Getting the answer wrong
• Everyone laughing
• Feeling judged

And if you experienced bullying? That fear runs even deeper. Your nervous system learned that it wasn’t safe to be seen.

Often, it’s not even fear of others judging us — it’s fear of judging ourselves. Fear of being imperfect. Fear of “messing it up.”

That’s your nervous system trying to protect you.

How to Work With the Fear (Not Against It)
One tool I use is learning to soothe the nervous system with supportive self-talk:

• Before the event
• During the event
• And especially after the event

Let’s talk about after for a second.

Have you ever texted someone later and apologized for being “too much,” talking too long, or taking up space?

Instead of spiraling, try offering yourself reassurance. And remember: if something truly felt off, a good friend will gently say something.

Another tool I love is the casual question.
For example:
“How are you feeling about the meetings at work?”

Let the other person lead. You’re not assuming. You’re connecting.

So… How Do We Actually Build Our Village?
We make the first move.

If you’re more direct:

• Ask someone from Zumba to grab coffee
• Invite a coworker to lunch
• Message a mom from PTO

If you’re more of a delegator:

• Join a class or group
• Say yes when coworkers go to lunch
• Show up consistently

Yes, it can feel scary.

Yes, fear of judgment is real.

But here’s the truth:
Most people are thinking more about themselves than about you.
And most people won’t remember awkward moments anyway.

And in the rare case that someone laughs, judges, or brings it up unkindly later?

They are not your village.

Another option:
If you have a friend who already has a village, let them introduce you. If they invite you somewhere — say YES.

You’re Not Alone
Others are feeling just like you, even if they don’t say it out loud.

And remember:
The Menobodies community is a place where you can show up exactly as you are — worries, uncertainty, and all — and know you’re supported.

If you need a reminder before the next episode, I’m here for you.
Reach out on Facebook, Instagram, the newsletter, or by email.

We’re in this together 🤍

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

Ever have one of those days? The ones where your body feels heavy, your emotions hit hard, and motivation feels miles away? In this raw and comforting episode, Beth gets real about what happens when discouragement creeps in — physically, emotionally, and mentally. From bloating and body image struggles to the spiral of guilt and shame, she opens up about the messy middle of being human and how to soothe yourself with compassion, not criticism.
This isn’t about quick fixes or hiding from life — it’s about grounding yourself, giving space for your feelings, and finding small, healing actions that help you come back to center. 💡

In This Episode:

• The physical and emotional weight of discouragement
• Why “quick fixes” don’t actually fix anything
• Gentle ways to soothe anxiety and reset your mindset
• How thrifting, yoga, and quiet time brought peace and perspective
• The truth about body image, worth, and self-love at any size
• Remembering: You are not alone in this journey

🧘‍♀️ Beth’s Takeaway

 “Health of mind brings confidence — and you can look beautiful at any size.” You’re still the same person your family loves, still doing great things, even on days when you don’t feel your best. Life is short — and giving yourself grace is one of the healthiest choices you can make.

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

If my high-energy “HEY THERE, HEY THERE!” irritated you today… no judgment! 😅
This time of year might call for the softer, calming version:
Hello… welcome in.

Because for many of us—especially here in the chilly Midwest—the darker days of winter are rolling in. And research shows this season can hit our mental health hard, contributing to:

• Low mood + sadness
  
  
• Drop in energy + motivation
  
  
• Social withdrawal
  
  
• And even diagnosable depression
  
  

Yes, truly. 👇
In the DSM (the diagnosing guide for mental health), it’s considered a subtype of depression called Seasonal Affective Disorder — or SAD.

If you love to nerd out on the science, here’s a trusted resource from the National Institute of Mental Health  ➡️ Seasonal Affective Disorder — NIMH

Today, we’re diving into all of it:
✨ What is SAD?
✨ How does it feel?
✨ Why perimenopause + menopause make it even more challenging
✨ What you can do to support yourself

Because this isn’t a “just push through it” thing. There are real tools that help. 💛

What is SAD?

As sunlight decreases in fall + winter, our brain chemistry shifts:

• Serotonin drops → lower motivation, energy, and happiness
  
  
• Vitamin D levels dip → which impacts serotonin
  
  
• Melatonin production rises → making us sleepy, sluggish, less ourselves
  
  

Our bodies are trying… but it’s rough.

How might SAD show up?

Maybe you notice:

• Low motivation + low energy
  
  
• Sadness
  
  
• Moodiness or irritation
  
  
• Over-eating or carb cravings
  
  
• Excessive sleep or can’t-get-out-of-bed mornings
  
  
• Lower self-esteem
  
  
• Social withdrawal
  
  

Sound familiar?

You might have chalked it up to “just me” — like many of us do.
I’ve been there too. Feeling discouraged, anxious, wondering, Why am I not normal?

Spoiler alert: This IS normal.
You’re not broken. Your brain and hormones are simply responding to winter.

SAD + Perimenopause / Menopause = A Double Whammy

We’re already navigating:

• Hormonal mood swings
  
  
• Sleep disruptions
  
  
• Appetite + weight changes
  
  
• Self-esteem struggles
  
  

Then SAD says, “Let me jump in and amplify that!” 🙃

So pause with me and celebrate this truth:
Perimenopausal bodies are carrying A LOT. 💪🏽
We deserve massive compassion. Not criticism.

So what can we do?

How do we meet ourselves with love + care during SAD season?

Start with ACCEPTANCE:

"This is challenging and I don’t feel like myself.”
“It’s okay that I’m struggling — it’s not my fault.”
“I will care for myself during this time.”

That alone reduces anxiety and pressure.

Then support your body:

✔️ Adjust expectations — give yourself rest days
✔️ Choose comfort activities as needed (blanket + show? yes please!)
✔️ Keep some movement in the mix (walks count!)
✔️ Focus on balanced food while allowing comfort food too
✔️ Track symptoms or moods in a journal or notes app
✔️ Talk to your doctor
→ Vitamin D supplementation or short-term medication may help

And please remember:
Our bodies aren’t designed to go full speed 12 months a year.
Think cozy hibernating bear energy. 🐻✨

Winter invites us to slow down.

Your Takeaways

🌟 This is real
🌟 You don’t have to suffer through it
🌟 There is support
🌟 Love + accept yourself through it all
🌟 You are never alone here

Reach out anytime — DMs, email, comments.
We’re walking through this season together. 🤝💛
You. Are. Not. Alone.


Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

Hey there, is that a new haircut? 😏
Suuuuure… it looks niccceee. (Said with a little too much sarcasm.)

Don’t worry — that’s actually not me.
That’s me giving you a sneak peek into today’s topic:

Judgment 😬 Dun, dun, DUN!

We’re talking about how easily we slip into judging other women — especially when we’re feeling insecure ourselves. And how we can shift from judgment to empathy, support, and solidarity.

In This Episode
✨ What judgment looks like — and how it sneaks into our thoughts
✨ The moment I caught myself being a “judgy mcjudgerson”
✨ How to flip judgment into compassion
✨ The surprising benefits of cheering each other on
✨ Why peri/menopause can make judgment harder
✨ Hope + sisterhood moving forward

My Aha Moment
I found myself judging someone who seemed “perfect”:

• Petite
  
  
• Perky boobs
  
  
• Toned, zero fat
  
  
• Perfect hair & makeup
  
  

I mentally wrote her off with all the clichés…
“Fake.”
“Social media perfection.”
“Lucky genetics.”

Then later — on a walk — I realized…
I preach being a girl’s girl.
Supporting ALL women.
Not just the ones who look like they need support.

I’ve sat across from women of every appearance in therapy — and every one of them has struggles.

We truly never know what someone is carrying.

How We Shift From Judgment → Empathy
Not a new formula — but powerful:
1️⃣ Catch yourself in the moment (or after the fact)
2️⃣ Interrupt the thought with a new one
3️⃣ Repeat until your brain learns a new track

Try thoughts like:

• “How do I know her home life isn’t falling apart?”
  
  
• “She may be carrying a private battle.”
  
  
• “Everyone deserves grace.”
  
  
• “I have faults too.”
  
  
• “What would help her right now?”
  
  

Say it. Write it. Practice it.
Little by little, belief shifts.


How This Changes Us
When we judge less, incredible things happen:
✔ We soften toward ourselves
✔ We feel more grounded & confident
✔ We respond with compassion rather than snark
✔ We stop seeing other women as competition
✔ We create community instead of comparison traps

We offer:
A smile instead of a glare.
Help instead of dismissal.
Kindness instead of a comeback.


Why This Is Extra Hard in Peri/Menopause
Our bodies are changing.
Hormones are fierce.
Self-esteem feels fragile.

We may judge others to soothe discomfort in ourselves:
💬 “Well at least I look better than she does…”
💬 “She must have had work done.”
💬 “She’s handling this way easier than me.”

But here’s the truth:
No one breezes through peri/menopause.
Even the women who look like they have it all together are fighting something too.

There is no right or wrong way to do this:
Hair dyed or gray
GLP-1 or not
Botox or embracing wrinkles
Supplements, meds, exercise — whatever your path
It’s all valid.

Menobodies Takeaway
Let’s loosen judgment.
Let’s increase compassion.
Let’s support every version of womanhood — including our own.

You are safe here.
You are welcome here — however you show up.

Continue the ConversationIf this episode resonated:
💌 DM or email your thoughts — you’re never alone
👯 Share with a friend who might want to become a Menobody too
📱 Invite someone into this supportive space

Until next time…
✨The light in me reaches to the light within you — so we can both shine.✨


Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

Welcome
Hey, hey! Is it a snowy day where you are? At the very least, it’s cold—which feels like the perfect time to cozy up for this conversation about goals, acceptance, and what actually creates long-term well-being.In today’s episode, we’re talking about redefining goals in a way that doesn’t overwhelm us, unhinge us, or set us up for the dreaded F-word (no, not that one—failure). Instead, we’re starting with something deeper and steadier: acceptance.

✨ Why Acceptance Comes First
We often set goals around things that fade—weight loss, the perfect job, flawless makeup, the ideal version of ourselves we think we “should” be. But those kinds of goals won’t give us lasting acceptance, because they’re tied to things that change.As we talked about in the last episode, what happens isn’t failure—it's information. And the lesson here?
Those external “perfect” goals don’t bring forever-good feelings.What can bring them?

Acceptance of who we are, as we are.

It can feel freeing.
Grounding.
Like a deep-rooted tree—unshakeable in wind, change, or chaos.When we accept ourselves, we stop obsessing over our “shortcomings,” and suddenly we have more room for compassion—for ourselves and others. And any goals we choose don’t have the power to break us or make us feel small.Acceptance goes first.
Goals come second.

✨ How Many Goals Is Too Many?
We’ve all heard the sayings:
“My plate is full.”
“I’m juggling so many balls.”

That’s what it feels like when we overload ourselves with 10–15 goals at the surface level—none of them get meaningful attention.

But focusing on one intentional goal at a time?
That allows you to think deeper, choose what actually matters, and create real change.

✨ What Are Goals, Anyway?
Goals can be anything—but they need to be for you, not someone else’s approval.Ask yourself:

• Who is this goal for?
  
  
• Does it genuinely excite me?
  
  
• Does my energy rise when I picture myself doing it?
  
  

Example:
“Read one book a month.”
If you love reading, amazing.
If you don’t… that’s not a goal—it’s a chore.

✨ Using SMART Goals (the realistic version)
SMART goals help turn vague wishes into actual plans.

S – Specific
❌ “Lift weights.”
✅ “Use light weights for all major muscle groups twice per week.”

M – Measurable
❌ Lifting random weights and calling it good.
✅ Lifting weights heavy enough that you need to stop between 8–12 reps.(Insert the classic joke about people lifting their purse and calling it strength training — we’ve all seen it!)

A – Attainable / Achievable
❌ “Become an Olympic weightlifter.”
❌ “Run five marathons this year even though I’ve never run.”
✅ “Train for and run one marathon.”
or
“Learn the basics of an Olympic lift.”

R – Realistic & Relevant
Match the goal to the mission.
If your goal is “Get stronger”:
❌ Stretching-only classes
✅ Strength training, Pilates, barre, or body-weight work

T – Timely
❌ “Lift weights this year.”
✅ “Lift weights 2x/week for 3 months, then assess.”And don’t forget a crucial element…

+ Flexible
Can you adjust if something changes—or if you learn you hate the thing you picked?
Hating weightlifting? Try Pilates, barre, resistance bands, a class, or body-weight work.

Goals evolve as you do.

✨ Final Thoughts
If goals motivate you, go for them.
But don’t wait for a new year, a Monday, or some magical reset moment.
You can choose a new direction anytime.

Just remember:
Start with acceptance.
Set goals for YOU.

I’m here cheering you on and would love to hear what you’re working toward.
DM me, email, comment, or leave a review.

And don’t forget—this topic will also be in the newsletter.
Subscribe at: menobodies.com/newsletter

Until next time, Menobodies:
If you’re going after goals, do it for you, and start with acceptance. 💛

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

Happy 2026, Menobodies! 🎉
We know the new year can bring excitement and anxiety — the pressure to have a “perfect year” can feel heavy. But this episode is all about rethinking that pressure and shifting our mindset toward empowerment.

Today’s Topic
The F-word: Failure.

(Sure… sometimes the other one too. 😆)We’re diving into why failure feels so big and scary — and how redefining it can set us free.

What We Cover
✨ Why failure feels like a threat
✨ Where those beliefs come from (society, family, childhood experiences)
✨ How “not failing” can become a quest for safety, love, & approval
✨ Shame, guilt, loneliness — the heavy emotional cost
✨ Tools to rewire your mindset
✨ How ditching the word “failure” makes us unstoppable

Why Failure Feels Like a Big Deal
So many of us grew up learning that mistakes meant:

• Disappointment
  
  
• Rejection
  
  
• Embarrassment
  
  
• Loss of love or acceptance
  
  

No wonder we fear it!
That pressure leaves a mark — a deep-brain groove telling us failure = danger.

Changing the MindsetRewiring the brain takes intention:
🧠 Hear it
👀 See it
💭 Think it
🗣 Say it
✍️ Write it
🔁 Repeat it

Ideas to try:

• Add affirmations to daily habits (like brushing teeth)
  
  
• Journal progress & self-kindness
  
  
• Sticky notes on your mirror or steering wheel
  
  
• Buddy up with someone who gets it
  
  
• Set reminders to speak encouragement aloud
  
  

What We Say Instead
🌱 Mistakes help us grow
🌱 It’s how we handle a mistake that defines success
🌱 There’s no such thing as failure — only learning
🌱 I am not a failure.
🌱 I made a mistake and I can make it right.

These new messages become the new groove — the new railroad track for the brain to follow.

What Happens When We Stop Believing in “Failure”?We become:
💪 Kinder to ourselves
💪 More resilient
💪 Less afraid to try
💪 More compassionate with others

When we remove “failure” from our vocabulary, we create kinder communities and healthier minds.

And bonus: we model that same grace for the people in our lives.

Real-Life Menopause ExamplesYou are NOT a failure if:
⬤ You’re not losing weight
→ Get curious, ask questions, seek support
⬤ Mood swings take over your words
→ Apologize, rest, check in with your doctor
⬤ Symptoms feel overwhelming
→ You are allowed help, compassion, and care

This space — this Menobodies community — is a soft place to land. 🫶

Stay Connected
If today’s message encouraged you:
💌 Share the episode with someone who needs this reminder
📩 DM, email, or leave a review to tell us what resonated
📰 Want more? Join the newsletter: menobodies.com/newsletter

Remember:
✨ You are a success — just as you are. ✨

Until next time, keep embracing the journey and letting go of the “F-word.” 😉

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

Welcome, welcome!

We’re closing out the year with a slightly controversial topic… 👀

It’s almost December 31st.
Which means January 1st is coming.
And that means… New Year’s Resolutions. 🎇

As someone who has spent many years in gyms and wellness — including working as a fitness director — I’ve seen what January looks like firsthand. Gyms are PACKED from the New Year through mid-February. And then? The slow fade. The “die-off.” The resolutions that don’t survive. Not just in fitness, but in every area of life.

And that is why…I am officially a No Resolutions promoter, believer, and teacher. Wait, what?! 😱
Bah humbug? Anti-goals? Rebel against society?
Not quite. Let me explain…


💬 What We Talk About in This Episode

✦ The pressure + perfectionism behind resolutions
✦ Why the diet industry thrives on our “failure”
✦ How resolutions often disconnect us from our real needs
✦ A more compassionate approach to change
✦ Why incomplete goals are still valuable data
✦ How acceptance may be the healthiest “New Year tradition” of all


🧠 A Personal Story

New Year’s used to send my anxiety through the roof — expectations, perfectionism, doing things to please others. I dreaded this holiday.

Later, through fitness and mental-health work, I realized: • The world profits when we believe we’re broken

• People often set goals that deny who they truly are
• We can feel like failures over things outside our control
• Our bodies are not wrong — societal expectations are

 If you want the full story, I’ve written a newsletter on it. Just reach out — I’d love to share it with you. 💌


✨ “New Year’s Acceptance

” What if this year, instead of forcing change… we nurture acceptance? • Speak to yourself with love

• Choose goals when you want them
• Let your growth follow a natural path
• Release the pressure to perform for others

Goals aren’t the enemy! But:

🛑 Goals set because we’re supposed to
🛑 Goals that ignore our body’s truth
🛑 Goals that crush our self-worth

 …those deserve to be questioned.

📌 Reframing Goals
✔ Set them any time of year
✔ Flex and adjust as you go
✔ Use outcomes as information — not judgment Even when we don’t “complete” a goal, we’ve learned something:
Maybe skateboarding isn’t our thing.
Maybe knitting hats for cats is… less delightful than imagined.
That’s success — because we gained clarity.


🤗 You Belong Here.

Whether you love resolutions…
Skip them completely…
Or this episode totally changes your mind…

You are accepted exactly as you are in this community.


💌 Join the Conversation

How did this episode land for you?

• DM me
• Email me
• Drop a comment

And if it inspired you — share it with a fellow Menobody! We love welcoming more amazing humans into this space. 💜

Until next time — remember:
You are amazing just as you are. 🌟

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

Hey, hey there! Thanks for tuning in — especially if you're listening the week we dropped this episode (hello, 12/25!). We’re right between Christmas and New Year’s — a weird and wonderful space where “time off” should actually mean time off. And that brings us to today’s topic: Taking breaks. 🛑✨

Whether you’re navigating perimenopause, menopause, or somewhere in between — your body, brain, and emotions need more care. More rest. More down time. Today, we’re diving into why that matters and how to make it happen.


🎙️ In This Episode

We’re talking about:

✦ The ways many of us were taught (or not taught) to rest
✦ My personal journey with vacation time + burnout
✦ Why taking breaks is critical for our health
✦ Advocating for time off — with your boss, family… and yourself
✦ How to snag tiny breaks when life is bananas
✦ Using the holiday season to actually restore


🕰️ “Back in the Day”… and Why That Still Haunts Us

Growing up, breaks weren’t really a thing.

• Parents working holidays
• Time off in rigid 2-week blocks
• Sick days only when super sick
• Mental health days? Never.
Then, early careers praised the hustle: overtime as a badge of honor, events without compensation, saving every hour possible — because using it seemed weak.

Sound familiar? 👀


🧠 Fast Forward: Why Breaks Matter

Taking one single day now can reset you for weeks.
Pushing through? Usually ends in meltdown mode. 😅

Breaks help…
✔ calm the nervous system
✔ improve focus + decision making
✔ reduce anxiety
✔ support physical health
✔ replenish energy so you show up better
Imagine explaining it that way the next time you ask for a day off.


🗣️ Advocating for Time Off

Whether you’re requesting scheduled PTO or asking for extra flexibility, try:
• Be specific — ½ day? 1 day? 3 days?
• Share what you’re comfortable sharing
• Explain how you’ll return more focused and energized
• If there’s a “no,” ask when would be okay

If you’re the boss — or work for yourself — the hardest person to convince is YOU.
Reminder: You deserve rest.


🚫 “Time off” ≠ Checking emails

Give yourself true unplug time.
If digital withdrawal makes you anxious? Make a plan.
Even ask colleagues to help keep you accountable.


🧩 When Work Has Crunch Seasons

Some jobs have blackout periods (looking at you, admissions teams 👋).

Take smaller bites:
• go in late or leave early
• schedule recovery time after the rush


⚖️ Wellness Is a Year-Long Balance

“Work/life balance” isn’t a perfect daily scale.
But when you zoom out to the year? It should even out.
If not — that’s your cue to adjust.
Reflection is a wellness tool, too.

🎄 Holiday Edition: You Can Rest

If you’re off for the holidays… let some of that time be for YOU.
🛋️ Slow things down
✨ Sprinkle in quiet, solo moments
🚫 Release the pressure to “be productive”

Remember: You never need a break from a break.


💬 Connect with Me

When your break is over, I’d love to hear:

• Did this episode help you rethink time off?
• How did menopause or perimenopause shape your holidays this year?

DM me on Instagram, shoot me an email, or drop a comment — I love hearing from you. 💜

Thanks for being here, Menobodies fam.
May your rest be real, restorative, and guilt-free. 😌🧘‍♀️

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com

Hiiiiiiiii there (cue the yoga exhale 🧘‍♀️).
Because today’s episode is all about taking it easy — slowing down, relaxing, restoring, finding calm and peace, and grounding yourself, especially during the busiest time of the year.

It’s deep in the holiday season as I record this, and that’s exactly why this topic matters. You need rest and restoration the most when life feels the most chaotic. Thirty minutes of true rest will give you more than pushing through another 30 minutes exhausted ever could.

When you slow down and restore, you can think clearly, focus better, have more patience, and show up as your best self.

So let’s dive into:
7 Ways to Take It Easy 🌿

1️⃣ Take a Nap
Obvious? Maybe. But powerful!
Even if you don’t fall fully asleep, giving your brain permission to slow down and wander is deeply restorative. And if you do nap longer—great! That gives your brain time to truly power down and reset.

2️⃣ Spend Time by Yourself (Without a Required Task)
Yes, no required tasks allowed.This could be walking, sitting by a fire, curling up in a cozy chair, or listening to music. The key is twofold: you’re alone and you’re not “doing” anything expected of you or already on your to do list or calendar. Let yourself be.

3️⃣ Intentional Nervous System Relaxation
You’ve heard me talk about this before—it’s one of my favorites!
Try 30 seconds of slow, intentional breathing. Use techniques like:

• 3-3-3 breathing
  
  
• 4-7-8 breathing
  
  
• Square breathing
  You can also try progressive muscle relaxation, gentle yoga, tai chi, Pilates, or self-led stretching. Anything that helps your body and breath slow down.

4️⃣ Relaxing Friend Time
Yes—relaxing friend time. There’s a difference!
This isn’t the loud dinner or the chaotic group hangout. This is a quiet coffee date, a slow morning chat, or an easy walk with someone who brings calm energy. Restoration through connection.

5️⃣ Do Something That Brings Peace
This could be painting, playing music, taking a nature walk, or attending a spiritual or meditation gathering. Choose something that centers you—not something that just fills your schedule.
6️⃣ Read a Book or Watch a Movie
Solo or with a few loved ones, keep it cozy and calm. Maybe add a cup of tea or a glass of wine (if that’s aligned with your lifestyle). Journaling or writing can fit here too—whatever feels peaceful and grounding.

7️⃣ Let Go of Others’ Expectations
This might be the hardest one—and the most freeing.
Release the things you think others expect from you—whether from society, family, or friends.

Example: Must have handmade pies for Thanksgiving? Nope. Costco can do the magic this year. 🙌

Create a ritual around this:
Come up with a mantra to remind yourself of your worth and enough-ness.

Try:
💬 “I am okay just as I am.”
💬 “I am loved even if I don’t please everyone.”
💬 “Good is great.”
💬 Or for my spicy listeners —“They can suck it.”

😏Breathe in… breathe out… and imagine exhaling those expectations away.

Closing Thoughts
Menobodies, you are valuable.
You are worthy of rest.
And you deserve to take it easy.

Remind yourself of that daily.

I’m here to help if you need it — check out our IG and Facebook pages at @Menobodies, and join our biweekly emails full of encouragement, tips, tricks, and laughter.

Reach out anytime

Until next time, remember —

You are amazing exactly as you are. 💛

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Tools and Resources: https://www.bethlohman.com/
🗞️Newsletter:subscribe here
🌸 Menobodies: menobodies.com